Being born thin can also be changed through hard work. You can go to the hospital to check if there is something wrong with your stomach. If it is caused by digestive system diseases, treat it first. If there is no problem, you can make yourself strong through fitness, which is the most scientific and effective way to gain muscle.

Scientific and healthy muscle building needs a set of systematic methods, which need to be strengthened from three aspects: diet, fitness and sleep. These three aspects are very important and indispensable! The principle and method are as follows

Diet:

You should eat more high-quality foods rich in carbohydrates and protein, and eat five or six meals a day. You need to eat 6 grams of carbohydrates and 1.8 grams of protein every day for a weight of about one kilogram. For example, if your weight is 120 kg, you should eat 360g of carbohydrates and 108g of protein every day. Because thin people generally have poor digestion and absorption ability, so don't eat enough for every meal, and eat more supplementary nutrition.

Foods rich in carbohydrates are: rice, noodles, steamed bread, potatoes, sweet potatoes and so on.

Protein-rich foods include: egg white, chicken breast, beef, shrimp and so on.

About fitness:

1. First, train large muscle groups. Thin people want to see the effect of getting stronger quickly, and give priority to training large muscle groups, including chest, back and legs, which is also the most important way to gain weight.

2. Methods: Heavy weight, high group number (4-6 groups), 6- 10rm, compound movements, mainly free weight, such as squat, hard pull, pull-ups, bench press and other multi-joint movements. Rest between groups for 60~90 seconds. With the weight increasing, the muscles will grow up slowly.

3, planning, training for 3 or 4 days a week, you can refer to the following training plan, and then adjust according to your own situation:

Monday: chest+three arms;

Tuesday: legs+shoulders;

Friday: back+two arms;

Sunday: Legs+Abdomen

Sleep:

Muscle repair and growth are carried out during sleep at night, and growth hormone is also secreted during sleep, so if you want to gain muscle, you should ensure at least 8 hours a day. Adequate rest can also help the digestive system work better and improve the absorption rate.

Exercise and sleep are both methods to improve digestion and absorption rate. I recommend you to look at what Uncle Zhuo shared in gaining weight, train yourself and add meals every day, and naturally you can see the effect of gaining muscle and strengthening!